John Myers
Tse ka Hare
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metsoako
- 4 Litapole, tse phehiloeng
- 1 Broccoli
- 150 ml Setlolo sa soya
- 1 Ehe
- 2 Baetsi ba li-fillets tsa Pollack Art
- Pepere ea letsoai. nutmeg
- Parmasan e halikiloeng
litaelo
- Arola broccoli ka florets, ebola kutu 'me u khaole lilae, blanch tsohle ka metsi a letsoai ka metsotso e 3. Hlakola, bokella metsi a phehang. Khaola litapole ka lilae, u li behe fatše ka sejana sa ho baka se tlotsitsoeng.
- Abela broccoli ka holimo. Kopanya tranelate ea soya le hoo e ka bang. 1/8 l ea metsi a phehang, hlohlelletsa lehe, noa hantle ka letsoai, pepere le nutmeg. Tšela tsohle holim'a casserole.
- Bake ka ontong ea preheated ka likhato tse 180 ka metsotso e ka bang 35. Hasanya parmasan ho pota metsotso e 10 pele ho bofelo. Fry the fish fillet ka metsotso e ka bang 10, u fetola hang.
Nutrition
Ho sebeletsa: 100gLikorolo: 386kcalLikhabohaedreite: 6gLiprotheine: 2.1gMafura: 40g
